Butternut squash calories and nutrition

Butternut squash calories

For a cup of raw butternut squash cubes, USDA reports 63 calories, 1.4 g protein, 16.4 g carbs and 0.1 g fat. These values use raw butternut squash. Weigh it before cooking for this entry. Roasting changes the water content, and added oil or butter must be counted separately. Sources ↓

Calories in butternut squash by serving

Serving weights are USDA’s household measures for this food.

Butternut squash nutrition facts

Per 100 g, 45 calories: 8% from protein, 91% from carbs and 2% from fat.

% Daily Value is per serving (1 cup, raw cubes), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.

How long to walk it off

Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So a cup of raw butternut squash cubes (63 calories) takes about 20 minutes of walking, roughly 2,300 steps.

Work it out for your weight and pace →

Compare calories by serving

A cup of raw butternut squash cubes has 63 calories, 21 more calories than a cup of spaghetti squash cooked without salt (42 calories). The portions weigh 140 g and 155 g, respectively.

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